CrossFit Tri-County

3.5.18

Complete as many rounds as possible in 15 minutes of: 60 Double Unders (scale reps to max in 1 minute or sub 90 Single Unders) 30 KB Swings (53/35) 15 Toes to Bar

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3.1.18

In teams of 2, complete 5 alternating sets each: Each partner runs 200 meters Each partner performs 15 Box Jumps24/20 + 15 Ohs 75/55 Partner 1 runs 200 meters Partner 2 runs 200 meters Partner 1 completes 15 Box jumps + 15 Ohs Partner 2 completes 15 Box Jumps +[…]

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2.28.18

Skill Work Pick a skill and work on it for 10 min ask the coach for progressions Wod Emom 16 8-10 Hang Power Clean 135/95 8-10 Burpees over the bar 2 Rope Climbs 10-15 Ghd Sit ups

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2.27.18

Part 1 Front Squat 5-5-5-3-3-3-1-1-1 Loading Guidelines:  Sets 1-3: 5 reps @ 50-70% Sets 4-6: 3 reps @ 75-85% Sets 7-9: 1 rep @ 90%+ Part 2 Complete as many rounds as possible in 7 minutes of:  1,2,3,4,5…Thrusters (95/65) 1,2,3,4,5…Strict Pull Ups Continue adding 1 rep every set. Climb the[…]

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